5 Practices for Teens Who Feel Lost or Overwhelmed

If you’ve ever stared at your phone screen at 2 a.m. feeling like the world is moving too fast and you’re somehow standing still—you’re not alone. Being a teen today means navigating climate anxiety, endless academic pressure, the rollercoaster of friendships and crushes, and the constant noise of social media. It’s no wonder so many of us feel lost, stuck, or just plain overwhelmed.

Spiritual teacher and author Gabrielle Bernstein, in her bestselling book The Universe Has Your Back, offers a reminder that we don’t have to face these storms alone. Her message is simple but radical: you are supported, even when you don’t feel like it. The universe isn’t some distant concept—it’s the quiet nudge that helps you keep going, even when everything feels heavy.

Here are five practices inspired by her work that you can bring into your everyday life:

1. Practice Mini-Moments of Stillness

You don’t need a candlelit yoga studio or a fancy meditation app to breathe. You just need… a breath. Next time you feel your chest tighten from stress, put your phone down, close your eyes, and inhale slowly through your nose. Exhale through your mouth. Repeat three times. That’s it.

These micro-pauses help break the spiral of overthinking. Bernstein reminds us that stillness is where clarity sneaks in. In the middle of your math test panic or friendship drama, three breaths can literally shift your mood.

2. Flip the “What If” Script

Anxious thoughts often start with What if? What if I fail? What if they don’t text me back? What if I’m not enough? Bernstein encourages flipping this script. Instead of What if everything goes wrong? try What if everything works out?

This isn’t toxic positivity—it’s training your brain to consider possibilities beyond fear. Think of it like updating your mental playlist: why keep listening to the same sad track when you could try something new?

3. Make Gratitude Your Anchor

It sounds cliché, but it works. When your brain is overwhelmed, gratitude can act like an anchor that steadies the ship. Before bed, list three small things you’re thankful for. Maybe it’s your favorite song, your best friend’s laugh, or even the fact that iced coffee exists.

The point isn’t to deny your struggles—it’s to remind yourself that even in chaos, there are sparks of good. Gratitude shifts you from scarcity mode (“I’ll never be enough”) to abundance mode (“I already have enough to get through this”).

4. Journal Without Judgment

Grab a notebook (or the Notes app, if that’s your vibe) and pour out your thoughts without editing them. Don’t worry about spelling or grammar—this isn’t English class. It’s mental decluttering.

Bernstein calls writing a way to “hand over” your fears. Imagine you’re unloading a heavy backpack—you don’t have to carry it all day. When you see your worries on paper, they stop feeling like tangled thoughts in your head and start looking like problems you can work through.

5. Ask for Guidance (in Your Own Words)

Whether you believe in God, the universe, energy, or just your future self—talk to that. You don’t need perfect prayers or fancy rituals. You can literally say: “I’m scared, but I want to feel better. Show me another way.”

Bernstein teaches that surrender isn’t giving up—it’s opening up. When you ask for help (even silently), you give yourself permission to let go of control. Sometimes the guidance shows up as a new idea, a comforting text from a friend, or even just a wave of calm you didn’t expect.

Every teen (and honestly, every adult) wrestles with uncertainty. But you don’t have to stay stuck in it. Gabrielle Bernstein’s practices remind us that even in the middle of chaos, there are tools to help you breathe, reframe, and reconnect.

So next time the world feels like too much, remember: you’re allowed to pause. You’re allowed to ask for help.

And you’re allowed to trust that you don’t have to figure it all out today.

Because the truth is—you’re not lost. You’re just on your way.